Bottle Weighted Squatting Alternate Waves
Hold a half squat and raise a water bottle in each hand alternately in front of you, one up as the other comes down, like rope waves.
How to do it
Setup
Wide half squat, a filled bottle with a handle in each hand, arms long.
Steps
- Raise one bottle to shoulder height as the other lowers.
- Switch arms quickly in an even rhythm.
- Hold the squat still throughout.
Common mistakes
Standing up out of the squat: the legs hold the half squat to the end. Swinging the bottles past the shoulders: stop at shoulder height. Rounding the back as the arms tire: chest up, or put the bottles down.
Breathing
Rhythmic with the arms; never held.
